Benefits:
- A healing, restful pose - useful any time a break is needed;
- Gently stretches the spine - this is always a nice counterpose for back bends;
- Gentle compression of the stomach and chest is beneficial for the organs of digestion;
- Psychologically soothing when feeling cold, anxious, or vulnerable;
- Can relieve back and neck pain when the head is supported;
- Rocking gently side to side can help stimulate the flow of blood and lymph fluids in
the upper chest and breast tissues.
Contra-indications:
- Diarrhea or pregnancy;
- This can be uncomfortable just after eating;
- If knee issues exist, the student may need to place towel or blanket between thighs and
calves, or avoid the pose altogether;
- While this is a gentle opener of the ankles, the student may need a blanket or other
padding under her ankles to reduce discomfort on the top of the feet.
Alternatives & Options:
- Could be done with arms stretched forward;
- Some students cannot get their buttocks to their heels, which means the head will have a
lot of weight on it. They can support the neck by placing the forehead on hands or on a bolster;
- Allow knees to be as wide apart as is comfortable;
- Can do this as preparation for the Frog by spreading the knees farther apart halfway
through the pose, but remain sitting on heels.
Meridians & Organs Affected:
- The Spleen, Stomach, Kidneys, and Urinary Bladder.
Joints Affected:
Hold for how long?
- As long as the student wants;
- Used as a counter pose, hold for up to one minute;
- Used as a yin pose on its own, hold for three to five minutes. However, if student cannot
get her head to the floor, five minutes may be too long.
Counter poses?
- A counter pose not normally needed after this pose. Students could go directly to any other poses.
Similar to?
Other Notes:
- In Yin Yoga, this pose could be used as a preparation for Dragonfly pose, or for
deeper forward bends like Snail.
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